Health is a relationship between you and your body.

Carbohydrates one of the important macronutrient found in food along with fats and protein, but the most misunderstood nutrient. People often say carbs as fattening and linked to various diseases, but this is not a real story. Let’s examine their role and bust this myth surrounding this hotly debated topic.

Complex carbohydrates; complex carbohydrates are starch and fibre. These are consist of long chain of glucose molecules. Examples are potatos, corn. Refined carbohydrates like white bread and pastries are also strach. Fibre is a plant derived indigestible carbohydrate.

Why we need carbohydrates:

Primary source of energy; The main function of carbohydrates is to provide energy. carbs are quicker to process and provide fuel to our body.our brain consume more than 20% of total energy intake and glucose is the main fuel for brain cells.unused glucose is stored in muscles and liver in the form of glycogen.

Important for Gut health; Fibre is helpful in digestion and improves our gut health. Our gut is the host of around 1 trillion microorganisms. several studies show that these microorganisms are crucial for various aspects of our health. Dietary fibers are indigestable and feed our gut microbiota and promote growth of GOOD bacteria.

They influence heart diseases and Diabetes; carbohydrates enrich with fibre, reduces the risk of heart diseases, diabetes and some form of cancer. One study shows that people eating cereal based fibre have a decreased risk of colon cancer. Oats and barely contain a special chemical called Beta glucan which may helps to reduce blood cholesterol levels.

How much carb do we need

Daily recommended intake for carbohydrates is 45-65% of total caloric intake and 130gm of glucose is needed for adequate supply of energy to the brain.

Why people think carbs are bad for our health;

Carbohydrates have a bad reputation as people think eating carb means they are eating an unhealthy diet and may gain weight, but all carbohydrates are created not equally. What makes a carb good choice for our health. complex carbohydrates are good for our health as they are

lower in calories

nutrient dense like minerals vitamins and fibre

lower in salt and fats

while simple carbohydrates like sugar, processed food, candies, fizzy drinks fruit juices and pastries.They ae not good for our health as they are

lower in nutrients

higher in calories

higher in salt and fat

These carbohydrates are linked to obesity and other chronic dieaeses as reported by studies. These carbs increase blood glucose levels rapidly and to combat this hyperglycemia, our body releases insulin. insulin promotes glucose storage in muscles and liver and allows the entry of glucose into fat cells by converting glucose into fatty acids. long term intake of a diet high in refined carbs may cause insulin resistance and increase the risk of obesity and type 2 diabetes. Moreover, sugary drinks are a leading cause of tooth decay in children and adults.

what’s the answer to carbohydtrates;Eating the right type of carbs with moderation.

Look for carbohydrates which makes you fuller for longer with minium calories like wholegrains, fruits and vegetables.

Avoid refined or procesed carbohydters.limit the intake of added sugars.

Take note of your body; whats makes you happy and energize and what food makes you lethargic and bloated. Notice pattern of your body, adjuct accordingly and choose your carb wisely.

Sleep: the important pillar of health is forgotten by many of us…. constantly tired, puffy eyes and hands holding a cup loaded with caffeine is a common picture of this modern era. Sleep form around one- third of human life, so the shut-eye must be doing some restoration work which improves brain and body health.

What is Circadian rhythm;

it is 24 -hrs biological clock which regulate our sleeping pattern along with other vital functions like feeding , hormones production and body temperature. Normally this rhythm rises in morning time causes wakefullness and alertness, with the onset of darkness it dropped down to the lowest level and helps in sleeping.

Impact of sleep deprivation on our health;

Good sleep is as important as eating a healthy diet. Our body needs good sleep for maintaining brain health, mood stabilization and to fight against diseases. The cost of sacrificing sleep is very high, lack of sleep and disturbed sleep pattern are linked with health issues like obesity, depression, increased risk of diabetes and hypertension. Sleep deficiency does have a negative impact on work performance.

Sleep deprivation and Physical health; there is a growing body of evidence that sleep deprivation is associated with hypertension, coronary heart diseases (CHD), and diabetes mellitus(DM). Increased sympathetic nervous system activity is considered to serve as common pathophysiology in sleep deprivation’s relationships with these diseases.

Poor sleep and Obesity; The majority of studies found positive association between short sleep (<6 hrs/night) and obesity. Sleep deprivation is associated with altered metabolic and endocrine mechanism resulting in increased appetite and late-night cravings. Moreover, insufficient sleep makes you tired and less active, over time reduced physical activity may cause weight gain and obesity.

Poor sleep and Depression; Lack of sleep or disturbed sleep pattern has a direct link with psychological issues like depression and anxiety and suicide. Sleep deprivation causes decreased production of serotonin, a mood regulator chemical produced by our brain. Reduced level of serotonin causes depression and anxiety.

Poor sleep and work life: Short duration sleep may have a negative impact on a person’s work life. Poor sleep can impair people creative capacities and reduces motivation to learn and generate new ideas.

How much sleep do we really need?

Although there is no perfect sleep number to fit each individual, National sleep foundation published a report updating sleep recommendation for all ages.

How to imrove sleep hygiene ;

Food and drink; Avoid eating foods that are spicy and fatty as they are tough for the stomach and may disturb sleep. Timing of meal is also an important factor for having a good sleep. Avoid excessive consumption of alcohol and caffeine before going to bed.

Day light exposure; it is reported by some studies that daylight helps keep our circadian rhythm healthy.

Regular physical activity; According to National sleep foundation, people who exercise regularly have better sleep than those who do not. Some other studies suggested that exercise increases body temperature and increases production of Adenosine a chemical which causes drowsiness and improves circadian rhythm.

Maintaining good sleeping habits; Avoid day time sleep, stop using elecronic gadgets (cell phones, laptops, tv) 30 minutes before going to bed. Smartphone light distrub production of Melatonin a chemical produced by our brain, which plays a vital role in regulating sleep-wake cycles.

Make a regular sleep cycle: Regular sleep pattern may also help in improving sleep quality and duration. Waking up and going to the bed at the same times each day improves our wakeup/sleep cycle.

Clear your mind before going to bed; Several relaxing techniques like meditation, reading a book and relaxing massage may improve sleep quality and duration.

Take-home message ;

Sleep is the third pillar of a healthy life and good sleep is important for our physical and mental health. Everyone has occasional disturbed sleep but if you are struggling with lack of sleep for prolong period, contact your doctor for identifying and treating any underlying cause.

”Happiness in simplicity can be achieved with a flexible mindset and nine hours of sleep each night.” – Dalai Lama

A balanced diet is essential for mental and physical wellness. Our brain has a high metabolic rate so it requires a large proportion of energy and nutrient intake. Diet deficient in vitamins and minerals has detrimental effects on brain health.

People are probably familiar with Vitamin B6, Folic acid and B12 but actually, there are eight different B vitamins. They are water-soluble so our body can not store them like fat-soluble Vitamins. Each member of B group has unique and diverse functions in our body. They have a paramount role in regulating metabolic pathways of protein, carbohydates and fats. Moreover, they are essential for red blood cell poduction, cell repair and DNA synthesis.

Vitamins in this goup are a:

Thiamine (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic Acid (B5)

Pyridoxine (B6)

Biotin (B7)

Folic Acid (B9)

Cobalamine B12)

Among all vitamin B, certain vitamins are linked to mental health like: B1, B6, B12 and Folic acid. It is suggested by several studies that low levels of vitamins B like B3, B6, and B12 may lead to depression and anxiety. One study concluded that having a diet high in fruits, vegetables, whole grain nuts and olive oil is associated with low levels of depression.Some studies have compared “traditional” diets like the #Mediterranean diet and the #traditional Japanese diet, high in vegetables and fruits, fish and seafood to a typical “Western” diet rich in processed, refined food and sugars and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.

Thiamine (B1): Thiamine is necessary for converting glucose into fuel for our body and cells in the brain. Thiamine also plays an important role in muscle contraction and nerve conduction. Its deficiency is very rare although chronic alcohol consumption may lead to thiamine deficiency.

Symptoms of Thiamine deficiency: Loss of sensation in hands and feet, loss of muscles and paralysis of lower leg. Thiamine deficiency also causes speech difficulties and mental confusion

Dietary sources of thiamine: thiamine is found in a variety of food so its deficiency is rare in people who are eating a healthy and balanced diet.

Beef liver

Black beans,lentils, fortified breakfasr cereal

Pork

Asparagus

Pyridoxin (B6); Pyridoxin has an important role in cell metabolism and nervous system . its deficiency may cause symptoms like:

Depression

Irritability

Neuritis

Difficulty in walking

Carpal tunnel syndrome (loss of feeling or pins and needles in the hands caused by swelling of connective tissue in the wrist which presses on nerves)

Dietary souces of B 6; Pyridoxine or B6 found in a wide variety of foods like:

Poultry like chicken or turkey

Bread, whole grain cereals such as oatmeal,wheat germ and brown rice

Eggs

Vegetables

Soybeans

Cobalamine (B12); It is essential for red cell production , DNA synthesis and integrity of myelin ( a component of nerve cell). its deficiency may cause symptoms like

Anaemia

Neuropathies

Depression

Memory loss

Dietary source of B12; This vitamin is exclusively found in food derived from animal hence vegan and vegetarian are increased risk of its deficiency.

Liver

Meat

Fish

Diary products

Niacin (B3); it is important for the production of chemical responsible for mood and emotions. serotonin is a mood regulator chemical produced by our brain and niacin is essential fo converting tryptophan into serotonin. its deficiency can directly impact mood and emotions due to impaired production of serotonin.

Dietary source of vitamin B 3

Liver, chicken, salmon

whole wheat, Bran

Mushrooms,peanuts, legume Nutritional yeast

coffee

Folic Acidor Folate; it is essential for DNA synthesis,Red cell production and its deficiency may cause Neural tube defects in the fetus.

Green leafy vegetables

Fortified breakfast cereals

whole- grain bread

Dried beans

Who needed vitamin B supplements; as vitamin B is normally found in wide vaierty of food and deficiencies are rar if you are eating a balanced diet, however people who are following a vegan diet may encounter deficiency .

Pregnant women

Lactating mothers

Older patients

People with certain medical conditions like celiac diseaes and inflammtory bowel diseases.

People who are on certain medications like Metformin and anticonvulsants.

People who had weight- loss surgeries.

What is the Bottom line .…

Mental wellness is associated with eating a balanced diet and by moving more. A good diet is proven to help you sleep better, make you more focused on good mood and better energy levels so choose your food wisely ………..Eat plenty of #fruits and #vegetables. Nuts and grain but avoid processed one Lean protein like Fish good sources of vitamins and omega 3 fatty acids. sweets and fatty food should be special treats not staples of your diet.

Menopause is a phase of life in every woman when menstruation stopped naturally, however for some women this process is a time for anxiety and depression. Menopause usually occur at the ages of 45-55 years However, the average age for menopause in the UK is 51 years.

Physiology of Menopause;

Estrogen is a female sex hormone produced by ovaries. This hormone is responsible for secondary sexual characteristics in female ;like breast enlargement, broadening of the pelvis. However, estrogen receptors are also located in brain, skin, blood vessels and bones.

Estrogen is instrumented with VitaminD, calcium and other hormones to effectively breakdown and rebuild bone.

Estrogen has antiaging effects as it promotes collegen formation which is essential for skin elasticity.

Estrogen plays an important role in blood clotting. It also, relax, smooth and dilates blood vessels so blood flow increases.

Symptoms of Menopause;

As there is shift of hormones like estrogen and progesteron ,women may experience different symptoms like hot flushes,weight gain and psychologicl issues. Estrogen production gradually decreases so these symptomst appears slowly .

Hot flushes;most common symptom, around 75% women reported hot flushes .it is warmth sensation over face and upper body along with sweating and increased heart rate.

Psychological problems like depression and anxiety are common during this phase of life. As estrogen has an important role in serotonin production, modifying the production and the effects of endorphins, the “feel-good” chemicals in the brain. Estrogen also protects nerves from damage and possibly stimulating nerve growth.

Weight gain; Low levels of estrogen cause muscle wasting and fat deposition in postmenopausal women which may result in weight gain.

Bone loss /osteoporosis ;The bones of the female skeleton depend on oestrogen to maintain their strength and resistance. Low levels of estrogen increase bone turnover and this results in severe reduction of bone density. Postmenopausal women are more likely to get fractures as reported by some studies.

vaginal dryness; cessation of estrogen production buy ovaries may result in vaginal atrophy(thinning of walls) and dryness.

How to manage symptoms of Menopause naturally;

Menopause is a natural phenomena and there are healthful, natural ways to manage the change it can bring. Life style interventions like diet,physical activity, and good sleep can minimize the symptoms of Menopause.

Diet; Diet play an important role in overall health in every phase of life. similarly Menopause symptoms can be reduced or minimized by taking balanced healthy diet consist of varied food groups.

Fresh fruits and vegeatbles; Fruits and vegetables are the source of vitamins, minerals and fibre. several vegetables like spinch argula and kala are loaded with mineals like calcium, magnesium,Zinc, iodine and folate.

vitamin D rich food ; As bone become week and fragile which may increases chance of fracture in postmenopause women. Food rich in vitamin D like dairy products,low fat yogurts and salmon may hepful .

Eat your phytoestrogens ;These are plant derived chemicals, mimic the action of human oestrogen and may help in reducing severity of hot flushes, and mood swings in some women. Foods like soyabeans, lentils and chickpeas are a rich source of isoflavin( one of Phytoestrogen).

Low sodium die; Avoid added salt as sodium increases calcium loss via the kidney. snack food,canned food and meat has high sodium content. Try to incorporate grains, vegetables, fruits and beans in your diet as they are low in sodium.

Moove your foot Exercise is another important pillar of a healthy life. Regular daily activities like walking and aerobic exercise are helpful in maintaining healthy weight, boots mood and improve blood circulation. A review of studies correlates the greatest likelihood to reduce symptoms of menopause with women who have the greatest physical fitness.

Diverse Hands Holding The Word Exercise

Sleep well ; During this phase, women experience insomina (lack of sleep) or disturb sleeping habits.To overcome this issue, follow a regular sleep including weekends, block out all light sources and sleep in a cool environment to promote healthy sleep habits.

Stop smoking; women who smoke might reach menopause earlier then who never smoke. Giving up smoking may reduce the risk of other complication like cardiovascular disease, cancer and osteoporosis.

”Menopause is definitely a time of choice and should really be about finding out what you really want. It is time to take charge and shape the remaining chapters of your life.”

Pregnancy is a time when women believe that they need an extra amount of food for themselves and growing fetus. According to a survey conducted by the National Charity Partnership (NCP),1 in 3 pregnant women still believes that they should consume 300 or more calories every day.

But studies have shown that this myth has harmful effects on the mother as well as baby health. Eating too many calories means excess weight gain which can be detrimental for both mother and baby.

There are no official guidelines for weight gain during pregnancy in UK, but according to the US Institute of Medicine (IOM) recommendation:

Pregnancy complication
for overweight or obese women

Gestational diabetes

Preeclampsia or high blood pressure

Increased risk of Miscarriages

Cesarean section

Being overweight or obese causes a problem for baby:

Large for gestational age

Premature birth

Birth defects

Risk of type 2 diabetes, heart diseases and obesity later in life.

According to NICE guidance: A pregnant women normally need to have 2,000 calories per day, as energy intakes do not change in the first 6 months of pregnancy. However, women should require 200 extra calories per day in their last trimester. These extra 200 calories can be

Take home message;

Moderation is key; Eat
varied diet comprises of all food groups.

Fruits and vegetable should be taken in plenty as they are a good source of fibre and vitamin.

Choose healthy carbohydrates like whole- grain cereals, bread.

Proteins either in the form of meat, eggs or plant based like pulses.

Eat two portions of fish as it is an excellent way to get omega 3 fatty acids.

Choose healthy snacks.

Avoid salt laden and sugary food.

Moderate light exercise
during pregnancy is also helpful for preventing excess weight gain.

‘‘Listen
to your body, but only when you know its intentions are sound.’’

#Chronic#fatigue#syndrome CFS It is a medical condition of unknown cause affecting adults as well as children. #SymptomsThe main symptom of CFS is extreme/constant fatigue, other symptoms are:*lack of sleep(insomnia)*Muscle or joint pain.*Headaches.*A sore throat or sore glands that aren’t swollen.*Problems thinking, remembering or concentrating.Flu-like symptoms,feeling dizzy or sick*Fast or irregular heartbeats (heart palpitations.*Symptoms of Irritable bowel Syndrome(IBS) like stomach pain altered bowel habits and bloating.Does diet play any role in CFS treatment ???Diet alone isn’t the cause, or cure, of CFSpoorly-balanced diet, can compromise your health. *Try to include low GI (Glycaemic Index) foods, such as oats and wholegrains, which slowly release energy, helping to keep your energy levels stable.*Fruits and vegetables*Dairy and alternative *Proteins like Beans, Pulses, fish and lean meat

Keep hydrate urself 10-12 glasses of water or other forms of liquids but without added sugar can helps in keeping the body hydrated. There are some claims about the effectiveness of #supplements like Multivitamins, #Magnesium and #Omega3 fatty acids in CFS but any benefit of supplements in CFS is unproven and there is a need for further research in this area.

#Premenstrual#syndrome (PMS) and #DietPremenstrual syndrome is complex disorder affecting women in their child bearing. According to the American Congress of Obstetricians and Gynecologists (ACOG), it’s a group of physical or mood changes that occur one to two weeks before menstruation. Symptoms usually stop once a woman’s period begins👉Causes:The exact cause of this syndrome is remains unclear however, certain #neurotransmitters like #serotonin and#GABA( gaba aminobutyric acid) may play an important role in the pathophysiology of this syndrome. Serotonin helps to regulate mood and behavior, while GABA tends to promote calmness and ease anxiety.Research suggests that women who suffer from PMS may have abnormal serotonin neurotransmission, leading to symptoms such as irritability, depressed mood, and food cravings. The role of progesterone is inconclusive as suggested by some studies.

👉 #Risk factors :*Obesity *Family history *environment, and diet may play an important in its onset.👉 Symptoms: headache, breast tenderness mood swings, abdominal bloating and food cravings.👉The food connection :certain vitamins like #vitaminD vitaminB1 and B6 may improve symptoms. Studies revealed that 1000mg/ day of calcuim along with 10 micrograms of #VitaminD may reduces premenstrual pain and migraine.👉Dairy products or other alternative sources, egg and fortified cereals are the best choices.👉Vitamin B6 is a factor in the synthesis of the amino acids tryptophan and tyrosine, the precursors to serotonin and dopamine, respectively, both of which affect mood. The researchers found that higher intakes of dietary thiamine and riboflavin for approximately two to four years was associated with a significantly lower incidence of PMS.Some minerals like #Iron#zinc and #Magnesiumalso associated with PSM.Evidence suggests magnesium may be beneficial in reducing fluid retention associated with PMS.👉Take home Message : A blanced diet with plenty of calcium, vitamin D and vitaminB Do include whole grains, lean protein, fruits, and vegetables.with moderate physical activity🏃‍♀️ If symptoms getting worse always consult your GP.